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As Official Sports Nutrition Partner to Canyon//SRAM Racing, Science in Sport will provide all sports nutrition products, along with world-class knowledge, to Canyon//SRAM riders. The Canyon//SRAM team will work directly with Science in Sport and its team of sports nutrition experts to create bespoke nutritional strategies to fuel riders. Nutrition plans will be tailored for each individual athlete and will include a wide range of Science in Sport products, including the Company’s GO Isotonic Gels for energy and REGO Rapid Recovery Plus to aid recovery after exercise. A leader in endurance sports nutrition, Science in Sport also leads the industry in banned substance testing with an Informed Sport evolved certification.

Nutrition plays a key role in cycling performance, including: training, competition and recovery. Matching the correct nutritional intake to the individual requirements of these situations can result in optimal performance on the bike. The main goals of sport nutrition are:

  • Fuelling race winning performances
  • To support the demands of training
  • To promote recovery and adaptation following training or racing
  • The maintenance of optimal power-to-weight ratio

When we consider these performance focused goals and individual rider requirements, sport nutrition can be broken down into four key need states: Energy, Hydration, Recovery and Rebuild. Take a look at these key need states and the products Canyon//SRAM riders will be using throughout the season:

 


 


Energy

Fuelling for the work required during training ensures riders can meet the performance demands of the session and desired physiological adaptations following the session, while promoting optimal body composition through not over-fuelling. When it comes to racing, Canyon//SRAM know that carbohydrate is king on race-day and glycogen availability in the working muscles is crucial to fuel race winning moments. The increased intensity of breakaways, climbs, exercising at altitude and racing in the heat all result in elevated energy demands. The energy to fuel these moments comes from carbohydrate sources stored in the liver and muscle as glycogen, though your body is only able to store enough glycogen for ~90-minutes’ worth of high-intensity exercise. Canyon//SRAM riders will aim to take on 60-90g of carbohydrate per hour of racing(1), to maintain carbohydrate supply to the muscle and avoid depleting energy stores. To deliver this energy fast, high glycaemic index carbohydrates are needed in a convenient format, Canyon//SRAM will be using GO Isotonic Energy Gels, GO Energy Bars and GO Electrolyte powder to fuel race winning moments on the bike.

 


 


Hydration

During exercise our body works to maintain a core temperature around 37oc and prevent overheating, one of the mechanisms involved with this is sweating, resulting in fluid and electrolyte loss. Fluid and electrolytes need replacing or dehydration can occur and performance will suffer. To prevent such decrements to performance appropriate fluid and sodium intake can optimise hydration, which is especially important when sweat rates are high. Canyon//SRAM riders will ensure they start exercise in a hydrated state and tailor individual hydration plans to replace fluid and electrolytes lost while on the bike, with the goal of preventing greater than 3% body weight loss through fluid loss. Post-ride, riders will consume fluid volumes in line with replacing 150% of fluids lost during exercise(2). Canyon//SRAM riders will be using a combination of GO Hydro, GO Electrolyte and REGO Rapid Recovery Plus to meet fluid requirements at different times.

Boppard-31 1(1)

 


 


Recovery

Fuelling the recovery process with the correct nutrients can help the body recover following endurance exercise; making the most out of training sessions, promoting physiological adaptations and ensuring full recovery from racing. Arguably the most important factor in recovery nutrition for Canyon//SRAM will be carbohydrate intake. Cycling performance depletes the bodies glycogen stores, recovering these in the post-exercise window, along with essential electrolytes that are lost through sweat prepares the riders to go again. In addition, fast-digesting protein is required post-exercise as muscular damage occurs when on the bike. To ensure optimal recovery Canyon//SRAM will be using Science in Sport REGO Rapid Recovery Plus, formulated with high GI carbohydrates, whey protein, l-glutamine, vitamins and minerals to kick-start the recovery process.

 


 


Rebuild

Exercise causes stress on the muscle, resulting in muscle damage and an increased rates of protein breakdown. Consuming high quality protein with a full amino acid profile can help initiate protein synthesis, the process of rebuilding these muscle fibres. Canyon//SRAM will use the full Science in Sport Protein Range, including Protein Bars, Whey Protein, Advanced Isolate+ and WHEY20s to meet the protein requirements of riders, usually around 20-30g of protein every 3-4 hours(3), especially after resistance training where up to 40g is recommended(4).

Boppard-15 (2)

 


 

References

  1. Jeukendrup, A. (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Medicine44(1), 25-33.
  2. Baker, L. B., & Jeukendrup, A. E. (2014). Optimal composition of fluid‐replacement beverages. Comprehensive Physiology, 4, 575-630.
  3. Areta, J. L., Burke, L. M., Ross, M. L., Camera, D. M., West, D. W., Broad, E. M., & Hawley, J. A. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. The Journal of Physiology, 591(9), 2319-2331
  4. Macnaughton, L. S., Wardle, S. L., Witard, O. C., McGlory, C., Hamilton, D. L., Jeromson, S., & Tipton, K. D. (2016). The response of muscle protein synthesis following whole‐body resistance exercise is greater following 40 g than 20 g of ingested whey protein. Physiological Reports, 4(15), e12893.
Written By

Ben Samuels

Ben is a Performance Nutritionist at Science in Sport